Everybody occasionally snores, but if someone snores often it can affect the quality and quantity of sleep and that of your husband, wife, children or other people who share a room with you.
Snoring can be a cause of poor sleep and daytime irritability, fatigue, and increased health problems.
Also, if you snore a lot, it can keep your partner awake and create many problems in your relationship. However, sleeping in separate bedrooms is not the only solution for snoring. Thankfully, there are a lot of other effective solutions which are available.
Don’t eat at least 3 hours before bedtime – Chances are that you will stop breathing once in a while if you snore. When you stop breathing, a vacuum effect is created in your throat which suctions up normal juices in your stomach into your throat and this causes you to wake up fully or in some cases just partially. This will only cause even more inflammation and swelling which narrows your nose and throat eve further. This leads to poor sleep, followed by weight gain, which narrows your throat even further.
Don’t drink alcohol at least 3 hours before bedtime – Alcohol will make your throat muscles more apt to obstruct and collapse, since it is a strong muscle relaxant. Any additional obstruction in your airway while you sleep means even more snoring.
Stop sleeping on your back – Everyone’s tongue can fall back when he or she is on back, due to gravity. You will stop breathing more often and you will snore more if the space behind the tongue is narrowed, along with muscle relaxation during deep sleep. it is recommended to put a tennis ball to the back of your pajama, but there are also many other sophisticated ways which keep you off your back.
Clean your nose – Clean your nose in order to breathe properly, because having a stuffy nose creates a slight vacuum effect in the throat,aggravating total collapse of the tongue and the soft palate. Whether through prescription medications, surgery, or with over-the-counter remedies, get this taken care of first. However, this works only for some people and in a lot of cases nothing changes.
You have to be able to breathe through the nose in order for other options to work, if you need further treatment. According to a study, this will work only in 10% of cases. Ten years ago, an interesting study published that about 80% of snoring was significantly improved when people were given a medicine which helps to empty the stomach faster as well as a nasal decongestant.
Lose weight – This is easier said than done. A lack of sleep may be one of the reasons why you are overweight. Less efficient sleep promotes gain of weight which narrow in the inside of your upper airways, and also cause you to expand on the outside. This can also happen to people who are very skinny and they are not over weight. Sleep-breathing and snoring problems happen due to a structural narrowing of the upper airway, from you voice boy to the top of your nose.
Try different anti-snore pills – Don’t expect dramatic results. This can help you to stop snoring, but, even if it works, it probably won’t last. The reason why someone snores is due to the jaw anatomy and inflammation. Covering it up with some of these options is not a permanently solution. One study has shown that compared with controls, nasal dilator strips, anti-snore pillow, and the throat spray was not any better.